Integrated Health

13/04/2026

I grew up by the sea in South Africa and loved watching the sunset over the sea. The expansiveness of the water shifts something in me in a very positive and helpful way. I also sleep so well after a day at the beach on holiday.

So, when I came across this reel about how seawater changes the human body, I was intrigued as it matched my lived experience. I know there is some science around cold water swimming, swimming as an exercise and so-called blue water spaces, but I was not sure about all the other claims. What have you heard?

Watch the reel for more details: https://www.instagram.com/reels/DTDm6XyCVw8/

09/04/2026

Arthrosamid

A client of mine forwarded me details of Arthrosamid®, a non-surgical treatment for knee osteoarthritis, and I was wondering who else has heard of or had any experience of using it?

Knee osteoarthritis is a condition affecting over 528 million people worldwide and this single, minimally invasive injection uses a unique hydrogel implant to reduce pain and improve joint function, with many patients reporting noticeable relief within weeks and results lasting up to five years. Arthrosamid® is performed as a simple outpatient procedure under local anaesthetic, meaning you can be in and out of the clinic the same day.

Drop me a message if you have, as I would love to hear more about it.

Find out more here: https://arthrosamid.com/

Arthrosamid® - cutting-edge injectable hydrogel delivering long-lasting, proven pain relief for knee osteoarthritis, improving quality of life without surgery.

01/04/2026

Clinic dates:

I just wanted to take a moment to clarify the appointment booking process.

The online diary system will rarely reflect available appointments. On the rare occasion that you may happen to come across one, then feel free to book it. But there is no need to constantly check the online diary system.

Due to the limited availability of in-person slots, it is recommended that you e-mail Meeta and request to be put on the list of patients who would still like to see me in person.

Those on the list will be offered an appointment to ensure that I can see everyone in the month.

I recognise that the previous system of opening the online diary was too stressful and hence I am trying to find a new way going forward.

Let’s see how it works and I can review.

A reminder that I will be continuing to work two Sundays per month in the clinic. My dates for the rest of March, April and May will be as follows:

12th April
19th April
10th May
17th May

Contact Meeta on info@integratedh.com

Online appointments:

Can't get to me for an in-person physiotherapy appointment? A reminder that I still offer remote appointments. If you are interested in seeing me online, then e-mail me directly on sudhirdaya@integratedh.com.

I have more availability online, and we can easily find a mutually convenient time.

17/03/2026

Half a glass of wine per year

Half a glass of wine a year. That’s the startling figure one neuroscientist suggests when alcohol is viewed through the lens of modern toxicology rather than clever marketing. While we’ve long been told red wine is “good for your heart,” the reality is that the brain may be paying the price: ethanol disrupts deep sleep (when the brain clears waste), impairs neuroplasticity and increases long-term cognitive risk.

Yes, grapes contain antioxidants, but in quantities far too small to counter alcohol’s effects. The message isn’t panic, but perspective. If sharper focus, steadier mood and better memory are the goal, the real returns come from sleep, movement, a plant-forward diet and stress management.

Watch the reel for more details: https://www.instagram.com/reels/DSAcyQokR7g/

11/03/2026

The heart is not a pump

Check out this interesting reel, which spotlights the work of Spanish cardiologist Francisco Torrent-Guasp. He dissected more than 1,000 hearts over 25 years and, in 1972, identified the heart as a continuous spiralling muscular band (the ventricular myocardial band), rather than a "pump". His research later led to a Nobel Prize nomination.

It explores heart–brain coherence: the idea that the heart contains neurites, communicates predominantly to the brain, and that emotional trauma can create an energetic “Heart Wall” that blocks joy, relationships and abundance until cleared.

Curious? Watch the reel to find out more: http://instagram.com/reels/DUb53lDklvH/

05/03/2026

Clinic opening times:

If you are interested in seeing me for an in-person physio appointment, then please ask Meeta to put you on the waiting list, and she will then offer you an appointment.

A reminder that I will be continuing to work two Sundays per month in the clinic. My dates for the rest of March, April and May will be as follows:

8th March
22nd March
12th April
19th April
10th May
17th May

I will open my diary for the upcoming months by mid-March.

Contact Meeta on info@integratedh.com

13/02/2026

MRI study in menopause

A large UK study suggests menopause is linked to brain changes similar to those seen in Alzheimer’s disease, including loss of grey matter in areas responsible for memory, learning, attention and emotional regulation.

The research analysed data from almost 125,000 women, with MRI scans from around 11,000 participants, and found changes in key regions such as the hippocampus, entorhinal cortex and anterior cingulate cortex. Researchers say this may help explain why women face a higher risk of dementia than men, although menopause is not the whole story.

The study, published in Psychological Medicine, also found that hormone replacement therapy (HRT) did not appear to prevent grey matter loss, and while women on HRT showed poorer mental health, many already experienced these difficulties before treatment.

Experts stress that more long-term research is needed to understand whether these brain changes lead to dementia, and highlight the importance of supporting women’s mental as well as physical health during menopause.

Read the full article to explore what this could mean for brain health, HRT, and reducing dementia risk.

https://www.bbc.co.uk/news/articles/c9qpp1g5ylvo

Menopause is linked to a loss of grey matter in regions involved with memory and emotion, study suggests.

04/02/2026

When in South Africa, I did a trial of Techogym’s “Biocircuit” and Loved it!!

It was the perfect combination of AI, behavioural science, and gamification to promote health and wellbeing.

It was so much fun and I was so focused on “pac-man” eating all the candy on the screen that I forgot I was working out and exercising!

In the video, you can see me giving it a go!

20/01/2026

NAD+ and Your Energy Levels — What’s the Hype About?

NAD+ is a molecule your body already makes, and it’s essential for turning the food you eat into usable energy. As we get older, our natural NAD+ levels drop, which is why supplements claiming to boost it have become increasingly popular.

While raising NAD+ levels may support cellular energy, DNA repair, and overall cell health, the research is still evolving — most strong evidence comes from animal or lab studies, so it’s far from a guaranteed fountain-of-youth.

Lifestyle still matters, too: exercise, diet and managing stress all play a role in maintaining healthy NAD+ levels, not just pills. Many people say they notice improved energy, better focus, and faster recovery, but results vary from person to person.

What supplements are you taking?

Book a wellbeing coaching session:
https://sudhirdaya.kartra.com/page/LifeArchitectShop

12/01/2026

Light Nutrition? Surely I can’t eat light?

You may not be able to eat light per se, but your body definitely can “digest it”.

We all know how important a balanced diet is for our health—but have you ever thought about your "light diet"? Just like food, the type, amount, and timing of light we get each day have a massive impact on our sleep, mood, and energy levels. Welcome to the world of light nutrition!

Getting the right kind of light at the right time can help keep your body clock in check, boost your mood, and even support your vitamin D levels. But everyone's needs are different, depending on things like age, gender, skin tone, and where you live. So, how can you make sure you're getting the best light nutrition possible?

Nothing is going to beat natural sunlight, but Jan and Feb can be very grey, so I am currently experimenting with two very different devices that can easily get you confused.

1) Sunrise Wake up light, as the name implies, this is a bedside alarm clock that uses gradually increasing light (sunrise mode) to wake you up naturally before switching on a soothing sound (I have birds chirping). You can also use it to sleep with a gradually decreasing light (sunset mode) and sound. This is NOT a SAD lamp!
https://solalamp.co.uk/products/smart-wake-up-sunrise-alarm-clock-pro

2) SAD Lamp. A seasonal affective disorder lamp should deliver 10 000 lux for 30 minutes to help improve the "winter blues".
https://solalamp.co.uk/products/sad-therapy-lamp-pro-best-seller

With screens, LEDs, and indoor lifestyles messing with our natural light intake, being mindful of when and how we get light can make a real difference. So, are you ready to fine-tune your light diet?

Read more:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/

05/01/2026

Clinic dates for 2026

A reminder that I will be continuing to work two Sundays per month in the clinic. My dates for the year will be as follows:

25th Jan
8th Feb
22nd Feb
8th March
22nd March

If you would like to book an appointment, please contact Meeta on info@integratedh.com. Meeta can also add you to the waiting list if your preferred date is fully booked.

13/12/2025

Give the gift of coaching

Stuck on what to buy for someone who’s impossible to shop for? Give them something truly meaningful this holiday season — the chance to invest in themselves with coaching gift vouchers from The Life Architect, my personal coaching business.

Personal coaching can support anything from managing stress to setting goals and finding clarity and purpose.
Enjoy 10% off a package of three coaching sessions with the code CHRISTMASCOACHING.
https://sudhirdaya.kartra.com/page/3coachingpackage